In & Out Push-ups

Starting Posture

Begin in a traditional push-up position with your hands shoulder-width apart, and your body in a straight line from head to heels. Keep your core engaged and your glutes tight.

How to Exercise

Perform a standard push-up, lowering yourself towards the ground while keeping your body in a straight line. As you push back up, explode off the ground and bring your hands in towards your chest, creating an 'in' movement. Extend your arms back out to the starting position and lower yourself back into another push-up. Explode off the ground once again, this time pushing your hands out to the sides like a traditional push-up, creating an 'out' movement. Repeat this sequence for the desired number of reps.

Breath Control

Inhale as you lower yourself down towards the ground, and exhale as you push back up and perform the 'in' and 'out' movement.

Common errors

Common errors include rushing through the exercise, not fully extending the arms during the push-ups, and not engaging the core muscles.

Weights

Grips

Variations

Comments and tips

Focus on maintaining proper form throughout the exercise. Keep your core engaged and your body in a straight line. This exercise is challenging and may require practice to master.

Cautions

Avoid arching your back or letting your hips sag during the push-ups. If you experience any pain or discomfort, stop the exercise immediately.